Warm-up:
Individual…
Row 500m
Crossover Symmetry
15 Hollow Rocks
Group….
Banded Shoulder and Lat Stretch
Bear Crawl Down
Butt Kickers Back
On the Eighth day of Christmas our coaches gave to us….Muscle Ups…..get ready to fly!
14 minutes of skill work on Muscle Ups.
Fitness:
Four sets of:
30 seconds of Assault Bike @ 95+% effort
Rest 90 seconds
60 seconds of Strict Pull-Ups
(alternate between supinated and pronated grips each set)
Rest 60 seconds
Score is Calories plus reps
Performance:
CF Open workout 15.3
Complete as many rounds and reps as possible in 14 minutes of:
7 muscle-ups
50 wall-ball shots
100 double-unders
Mobility:
Roll Lats
Roll Posterior
LAX to Plantar Fascia